RSA Ambrose Bates
5 HYROX races over 2 seasons: 2 solo, 3 in a team with 2 partners.
One best per race type
Finish time, race by race: one race type at a time
Oldest to newest; a line going down means getting fasterThis line shows the finish time of Ambrose Bates at each race, oldest on the left; lower is faster.The best was 1:34:53 at Cape Town (Jul 2025); Ambrose Bates was 5:18 slower at the latest race than at the first.
See the numbers
| Race | Date | Division | Finish |
|---|---|---|---|
| Cape Town | Jul 2025 | Open Men | 1:34:53 |
| Johannesburg | Nov 2025 | Open Men | 1:40:11 |
Each dot is one Open Men race; click one for that race's report. Not enough complete, clean Open Men races yet to measure the change.
This line shows the finish time of Ambrose Bates at each race, oldest on the left; lower is faster.The best was 1:33:19 at Cape Town (Jul 2025); Ambrose Bates was 16:08 faster at the latest race than at the first.
See the numbers
| Race | Date | Division | Finish |
|---|---|---|---|
| Johannesburg (I) | Mar 2025 | Doubles Mixed | 1:49:27 |
| Cape Town | Jul 2025 | Doubles Mixed | 1:33:19 |
Each dot is one Doubles Mixed race; click one for that race's report. Not enough complete, clean Doubles Mixed races yet to measure the change. Team times are shared with a partner, so they move with who you race with.
5 results at 4 races
110th of 603 Doubles Men (faster than 81%).
| Part | Time | Typical here | vs 603 Doubles Men here |
|---|---|---|---|
| Run 1: | 6:51 | 7:47 | faster than 77% |
| SkiErg: | 3:56 | 4:13 | faster than 85% |
| Run 2: | 4:26 | 5:00 | faster than 78% |
| Sled push: | 1:36 | 1:50 | faster than 80% |
| Run 3: | 4:43 | 5:18 | faster than 76% |
| Sled pull: | 3:15 | 3:45 | faster than 76% |
| Run 4: | 4:48 | 5:18 | faster than 75% |
| Burpee broad jump: | 3:47 | 3:54 | faster than 55% |
| Run 5: | 4:49 | 5:21 | faster than 76% |
| Row: | 4:26 | 4:50 | faster than 87% |
| Run 6: | 4:49 | 5:20 | faster than 74% |
| Farmers carry: | 1:55 | 1:47 | faster than 31% |
| Run 7: | 4:50 | 5:16 | faster than 72% |
| Sandbag lunges: | 3:29 | 3:43 | faster than 62% |
| Run 8: | 7:13 | 7:59 | faster than 69% |
| Wall balls: | 4:09 | 4:42 | faster than 81% |
| Roxzone: | 5:33 | 8:29 | faster than 93% |
| Runs (8 km) | 42:25 | 47:37 | faster than 77% |
| Stations (8) | 26:33 | ||
| Finish | 1:14:26 | 1:25:30 | 110th of 603 · faster than 81% |
260th of 652 Open Men (faster than 60%).
| Part | Time | Typical here | vs 652 Open Men here |
|---|---|---|---|
| Run 1: | 3:56 | 4:02 | faster than 54% |
| SkiErg: | 4:39 | 4:51 | faster than 68% |
| Run 2: | 5:35 | 5:46 | faster than 56% |
| Sled push: | 2:56 | 3:54 | faster than 84% |
| Run 3: | 5:53 | 6:19 | faster than 65% |
| Sled pull: | 5:24 | 5:57 | faster than 62% |
| Run 4: | 6:00 | 6:21 | faster than 59% |
| Burpee broad jump: | 9:17 | 6:53 | faster than 21% |
| Run 5: | 6:27 | 6:35 | faster than 54% |
| Row: | 4:49 | 5:09 | faster than 73% |
| Run 6: | 6:05 | 6:25 | faster than 60% |
| Farmers carry: | 2:02 | 2:19 | faster than 71% |
| Run 7: | 5:56 | 6:27 | faster than 65% |
| Sandbag lunges: | 5:11 | 5:52 | faster than 66% |
| Run 8: | 8:13 | 7:40 | faster than 38% |
| Wall balls: | 8:26 | 8:39 | faster than 54% |
| Roxzone: | 9:31 | 9:13 | faster than 46% |
| Runs (8 km) | 48:02 | 50:48 | faster than 61% |
| Stations (8) | 42:44 | ||
| Finish | 1:40:11 | 1:45:36 | 260th of 652 · faster than 60% |
379th of 781 Open Men (faster than 51%).
| Part | Time | Typical here | vs 781 Open Men here |
|---|---|---|---|
| Run 1: | 3:47 | 3:56 | faster than 56% |
| SkiErg: | 4:21 | 4:27 | faster than 62% |
| Run 2: | 5:41 | 5:30 | faster than 44% |
| Sled push: | 2:34 | 3:05 | faster than 77% |
| Run 3: | 6:20 | 6:05 | faster than 42% |
| Sled pull: | 4:33 | 5:18 | faster than 71% |
| Run 4: | 6:29 | 6:02 | faster than 34% |
| Burpee broad jump: | 7:47 | 6:00 | faster than 22% |
| Run 5: | 6:54 | 6:17 | faster than 34% |
| Row: | 4:50 | 5:01 | faster than 68% |
| Run 6: | 5:50 | 6:00 | faster than 56% |
| Farmers carry: | 1:53 | 2:10 | faster than 74% |
| Run 7: | 5:52 | 5:57 | faster than 52% |
| Sandbag lunges: | 5:01 | 5:32 | faster than 65% |
| Run 8: | 7:33 | 6:52 | faster than 36% |
| Wall balls: | 8:11 | 7:55 | faster than 47% |
| Roxzone: | 7:25 | 7:25 | faster than 50% |
| Runs (8 km) | 48:22 | 47:21 | faster than 46% |
| Stations (8) | 39:10 | ||
| Finish | 1:34:53 | 1:35:32 | 379th of 781 · faster than 51% |
374th of 547 Doubles Mixed (faster than 31%).
| Part | Time | Typical here | vs 547 Doubles Mixed here |
|---|---|---|---|
| Run 1: | 4:22 | 4:05 | faster than 33% |
| SkiErg: | 4:23 | 4:16 | faster than 39% |
| Run 2: | 6:05 | 5:53 | faster than 42% |
| Sled push: | 2:19 | 2:03 | faster than 32% |
| Run 3: | 6:10 | 6:16 | faster than 53% |
| Sled pull: | 4:29 | 4:00 | faster than 30% |
| Run 4: | 6:20 | 6:17 | faster than 48% |
| Burpee broad jump: | 4:49 | 3:36 | faster than 16% |
| Run 5: | 7:17 | 6:25 | faster than 27% |
| Row: | 5:23 | 4:52 | faster than 15% |
| Run 6: | 6:30 | 6:22 | faster than 45% |
| Farmers carry: | 1:52 | 1:46 | faster than 35% |
| Run 7: | 6:37 | 6:17 | faster than 39% |
| Sandbag lunges: | 4:57 | 3:56 | faster than 16% |
| Run 8: | 7:24 | 6:50 | faster than 37% |
| Wall balls: | 6:02 | 4:33 | faster than 16% |
| Roxzone: | 8:27 | 6:39 | faster than 23% |
| Runs (8 km) | 50:42 | 48:48 | faster than 41% |
| Stations (8) | 34:14 | ||
| Finish | 1:33:19 | 1:24:56 | 374th of 547 · faster than 31% |
310th of 372 Doubles Mixed (faster than 16%).
| Part | Time | Typical here | vs 372 Doubles Mixed here |
|---|---|---|---|
| Run 1: | 4:37 | 4:23 | faster than 34% |
| SkiErg: | 4:33 | 4:23 | faster than 29% |
| Run 2: | 6:31 | 6:12 | faster than 36% |
| Sled push: | 2:16 | 2:13 | faster than 46% |
| Run 3: | 6:57 | 6:26 | faster than 36% |
| Sled pull: | 5:17 ‡ | ||
| Run 4: | 7:19 | 6:39 | faster than 32% |
| Burpee broad jump: | 6:41 | 4:02 | faster than 6% |
| Run 5: | 8:03 | 6:58 | faster than 25% |
| Row: | 5:55 | 5:13 | faster than 16% |
| Run 6: | 7:42 | 6:51 | faster than 28% |
| Farmers carry: | 2:03 | 1:50 | faster than 25% |
| Run 7: | 7:36 | 6:48 | faster than 30% |
| Sandbag lunges: | 5:26 | 4:07 | faster than 16% |
| Run 8: | 9:39 | 7:43 | faster than 25% |
| Wall balls: | 10:07 | 4:51 | faster than 3% |
| Roxzone: | 8:53 | 9:12 | faster than 55% |
| Runs (8 km) | 58:20 | 52:36 | faster than 29% |
| Stations (8) | 42:18 | ||
| Finish | 1:49:27 | 1:30:39 | 310th of 372 · faster than 16% |
How to read
Place is the position among timed finishers in the same race, division and gender; a doubles place is the team's. Runs is the organiser's official run total (it can differ from the eight laps added up by a few seconds), stations the eight stations added up, and roxzone the time moving between them. ‡ The organiser timed all eight stations and the total is theirs, but one split is not used in comparisons: it was under our floor for that station (just under the fastest Elite 15 splits ever), which usually means a timing slip at the mats or a short course. Open the splits to see it. The age group is the one entered for that race; for a team it is the team’s age group.
The fastest Ambrose has done each station
| Part | Best | Race | Typical |
|---|---|---|---|
| SkiErg | 4:21 | Cape Town 2025 · best of 2 | 4:34 |
| Sled push | 2:34 | Cape Town 2025 · best of 2 | 3:04 |
| Sled pull | 4:33 | Cape Town 2025 · best of 2 | 4:57 |
| Burpee broad jump | 7:47 | Cape Town 2025 · best of 2 | 5:38 |
| Row | 4:49 | Johannesburg 2025 · best of 2 | 4:53 |
| Farmers carry | 1:53 | Cape Town 2025 · best of 2 | 2:11 |
| Sandbag lunges | 5:01 | Cape Town 2025 · best of 2 | 5:20 |
| Wall balls | 8:11 | Cape Town 2025 · best of 2 | 7:03 |
| Runs (8 km) | 48:02 | Johannesburg 2025 · best of 2 | 41:47 |
| Roxzone | 7:25 | Cape Town 2025 · best of 2 | 7:23 |
How to read
Each station's best across Ambrose's Open Men races, from different races, against the typical Open Men split. Venues differ (sled carpets, run laps, where the mats sit), so a best can owe something to the venue.
2 team partners
- Aneesa Dowden Bates2 races
- Eugene Pfister1 race
From the team results above. A name opens the search: a partner can have more than one page.
Cape Town 2025, against 781 Open Men
Shape of the race
This chart shows where Ambrose sat in the field on each part of the race: the edge is faster than everyone, the centre is the slowest.Strongest on Push (faster than 77% of the field), weakest on BBJ (faster than 23%).
See the numbers
| Part | Ambrose: faster than |
|---|---|
| Ski | 62% |
| Push | 77% |
| Pull | 72% |
| BBJ | 23% |
| Row | 68% |
| Carry | 75% |
| Lunges | 66% |
| Wall balls | 47% |
| Roxzone | 50% |
| Runs | 46% |
Further out means you beat more of the field on that part. A dent is a weak spot.
How you ranked on each station
How much of the field Ambrose beat on each part of the race, at this race.Best: Sled push (faster than 77%); weakest: Burpee broad jump (faster than 23%).
Longer is better: the share of the field you beat.
Minutes against the typical finisher
Ambrose's time on each part against the typical Open Men finisher at this race.Best: Sled pull (0:45 faster); weakest: Burpee broad jump (1:47 slower).
Green, left of centre: faster than the typical Open Men finisher at this race. Orange, right: slower, and by how much.
The race as one bar: Ambrose against the typical Open Men finisher
This chart draws the race in order, left to right: each 1 km run (blue), each station (yellow) and the roxzone (grey), sized by its time.Ambrose: 48:25 running, 39:10 at the stations and 7:25 in the roxzone; the longest station was the wall balls (8:11).Below, Typical Open Men: 46:39 running, 39:29 at the stations and 7:25 in the roxzone; the longest station was the wall balls (7:55).
See the numbers
| Part | Ambrose | Typical Open Men |
|---|---|---|
| Run 1 | 3:47 | 3:56 |
| SkiErg | 4:21 | 4:27 |
| Run 2 | 5:41 | 5:30 |
| Sled push | 2:34 | 3:05 |
| Run 3 | 6:20 | 6:05 |
| Sled pull | 4:33 | 5:18 |
| Run 4 | 6:29 | 6:02 |
| Burpee broad jump | 7:47 | 6:00 |
| Run 5 | 6:54 | 6:17 |
| Row | 4:50 | 5:01 |
| Run 6 | 5:50 | 6:00 |
| Farmers carry | 1:53 | 2:10 |
| Run 7 | 5:52 | 5:57 |
| Sandbag lunges | 5:01 | 5:32 |
| Run 8 | 7:33 | 6:52 |
| Wall balls | 8:11 | 7:55 |
| Roxzone | 7:25 | 7:25 |
| Finish | 1:34:53 | 1:35:32 |
The race in order, left to right. A wider block than the one below is slower than typical.
Burpee broad jump cost 1:47 against the typical Open Men finisher at Cape Town 2025. The burpee broad jump guide shows whether that is strength or pacing, and the workouts that fix it.
Fix burpee broad jump. Then beat 1:34:53.
The RoxHype app is your training plan to race day: built from your splits, your kit and your race date, and adjusted every week.
- A week-by-week plan that counts down to your race
- Extra work on your slowest stations
- Adjusts every week to what you actually did
Free to download. Used by more than 40,000 HYROX athletes.
